Squat 5 × 12,10,10,8,8
Leg Press 3 × 12,12,10
Dumbbell Short Lunge 3 × 12,10,10
Leg Extension 3 × 15,12,10
Hamstring Barbell Deadlift 4 × 12,10,10,9
Pump Squat - 3 × failure
Seated Calf Raises 3 × 12,12,10
Leg Press Calf Raises 3 × 12,12,10
Scissors 2 × 30 sec.
Plate Bench Crunches 3 × 15,12,12
Russian Twist 2 × 30 sec.